4 Solid Steps to Reduce Screen Time
Are you decompressing after a long day by doom scrolling? Do you keep hitting “ignore” when your social media timers remind you how much time you’ve spent on the app? Are you falling into a negative cycle of wanting to reduce time spent on your phone and then feeling guilty when no change is made? If this sounds like you, it sounds like it's time to examine your relationship with your phone or technology.
My number one encouragement to my clients is to start with micro-goals or baby-steps. Going cold turkey can work for some people, but to find lasting change with screen time, it is best to start small! The following are four steps I recommend to my clients which have proven to be helpful:
Play around with your algorithm
If you’re not ready to set timers or replace being on your phone with a different activity, the very least you can do is expose yourself to healthier things! On TikTok especially, there is a plethora of information out there that can disconnect us from ourselves. While the information can sometimes be useful, we really have to think about what resonates or makes sense for us - not just because a 45-year old in California said we should. Type in the search box what you really want to see/research and write down plans to carry out that recipe, how that dolphin video made you feel, or note which restaurant has the best cacio e pepe. This reinforces a connection back to ourselves that makes us feel productive and in control. It has the power to motivate us instead of continuously comparing ourselves to those in different life circumstances.
Increase media literacy
It is incredibly important to look at the media through a critical lens. When you utilize your skills to analyze and respond thoughtfully to what you consume, it teaches us digital boundaries, protects us against misinformation, and enhances effective communication. Here are some questions to prompt you to think critically about the information you’re consuming:
WHO? Who created this message - Is it an individual, organization, corporation, or government? Is this source credible and trustworthy?
WHAT? What is the purpose of this message (to inform, entertain, persuade, sell, provoke, or mislead?) What techniques are being used to attract my attention?
WHEN? When was this information published or revised? Is the information up-to-date?
WHERE? Where else might there be perspectives that differ? What is missing from the story?
WHY? Why am I seeking this information?
HOW? How might biases play a role in the message? How do I feel about this media?
Buy the Brick!
I tell all my clients about this little device that shuts down apps you choose until you “unbrick”. This means that you cannot open any of the prohibited apps until you physically tap your phone against the device (similar to how Apple Pay works). I stick this device on my fridge and it helps me stay off certain apps so I can stay fully present in my space! Check it out Brick - Do More of What Matters
Replace with something else
Every time you have the urge to reach for your phone, try to find an easy or accessible activity you can replace it with. I like to keep my Kindle close to me so that I have the choice of reading within reach. Also, investing in a new activity or hobby can keep you financially tied to choosing this over scrolling on your phone (needlepoint, puzzles, coloring books, candle-making, painting, cooking). Start by brainstorming something you might be interested in or check out my other blog on Reframing Hobbies. If you’re not ready for a new activity, start by filling up a water bottle, washing your hands, or lighting a candle every time you have the urge to go on your phone.
Mental Health Influencers You Should Follow
In the name of increasing media literacy, I wanted to highlight my favorite mental health influencers that are a great follow. Not only does this support the mental health field, but it can directly influence your social media algorithms. If you are not ready to reduce or modify your relationship with your phone, a great baby step is to expose yourself to healthy and reputable resources!
@therapist_in_nyc (Aliza Shapiro, LCSW)
@lelthearpy (Lauren Larkin, LMHC)
@emilypowellauthenticself (Emily Powell, LMHC)
@mindmatterswithdiv (Divya Robin, LMHC)
@sitwithkelly (Kelly McKenna, LMHC)
@thearpist_in_chicago (Jocelyn Nelson, LCPC)
The science behind habit replacement is very well explained in Atomic Habits by James Clear, but the moral of the story is that you start small! If you need additional support in modifying habits or establishing a healthier routine, therapy is a great place to start. Take one of those baby steps today and reach out to one of our highly recommended Chicago or Cleveland therapists.
About the Author
Maddie Persanyi, LCPC is a clinical therapist specializing in anxiety, relationship issues, self-esteem, life transition, and trauma. She incorporates IFS, CBT, and strength-based therapy into her treatment. Read more about Maddie here.